S&C 1:00:00 [3]
Rolling
Some mobility stuff
To warm up, 2 sets (with 20kg bar) of:
5 front squats
5 overhead press
5 jump and shrug
5 RDLs
5 hang cleans
2 warm up sets of hang cleans (35kg)
4 x 2 hang cleans (40kg, 42.5kg x 3)
4 x 3 front squats (40kg)
with 4 x 5 box jumps
4 x 3 push jerks (30kg, 32.5kg, 35kg x 2)
with 4 x 5 pull ups